The hamstrings are a muscle group that connects the pelvis to the back of the knee. It has a fundamental role in the extension of the thigh and in the flexion of the leg when we are standing. Despite being a large muscle and one of the most important, there are many athletes who forget to train it with the intensity that they should. In fact, if you want to strengthen your legs and show them sculpted, you can't miss these 13 exercises. Are you ready for your hamstrings to burn?
In just 15 minutes you will have your training ready. Choose three exercises from the ones we present below. Do 3 sets of 15 repetitions, and you're done!
Glute bridge
Lie on your back with your knees bent, resting your feet on the floor with a distance of about 30 centimeters from your rear. With your entire core flat on the floor, press through your heels and press through your buttocks to lift your hips toward the ceiling. Hold for two seconds and come back down to start. Do 15 repetitions.
One Leg Glute Bridge
Lie on your back with your arms extended by your sides, knees bent, and feet flat on the floor (hip-width apart). Keeping your thighs in line, straighten one leg so that your toes point toward the ceiling. Squeeze your buttocks to raise the hip without losing control, and then lower. Do 15 repetitions on each side.
Dumbbell Donkey Kick
Get into a quadrupedal position on your mat. Place a dumbbell in the crease of the knee, while keeping it bent at 90º. Raise your leg until your body forms a straight line from shoulder to knee, with your foot pointing toward the ceiling. Do 15 repetitions on each side.
reverse plank
You can do this exercise leaning on your forearms or hands. Sit on your mat and place your hands on the floor, under your shoulders. Press with your hands, while keeping your legs straight and raising your hips into the air. Your body should form a straight line from your feet to your torso. Hold the position with your hips up for three seconds, and slowly lower yourself.
Reverse plank with toe touches
Taking advantage of the same position as in the previous exercise, keep your hips elevated while you bend your right knee and your toes touch the ground. Extend the right leg back to the starting position and repeat on the left side.
march glute bridge
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms at your sides, palms facing up, and at shoulder height. Raise your hips so that your body forms a straight line from your shoulders to your knees. Support your core on the ground and lift your right knee toward your chest. Stop and lower your right foot. Do it again with the other leg.
If you want more intensity, put a resistance band on your feet, to pull when you raise one of the legs.
sliding glute bridge
Lie on your back with your knees bent and your feet flat on the floor. Leave your arms on the floor, palms up and at shoulder height (same as before). Raise your hips so that your body forms a straight line from your shoulders to your knees. Support your lower back well, bend your right knee and bring your toe from the ground to your butt. Now do the same with the left. Return to the starting position slowly.
crab ride
I love walking like animals! In this case we are going to imitate the steps of the crabs. To do this you must sit with your knees bent and your feet flat on the ground. Place your palms flat on either side of your butt. Push your hands and feet into the ground and lift your torso and thighs up a few inches, making your buttocks float in the air. Take a step forward, simultaneously moving your right hand and left foot. Repeat with left hand and right foot. Don't let your hip drop.
Hamstring curl with towel or plates
Lie on your back with your knees bent and rest your feet on a towel. Support your core and press through your heels to raise your hips toward the ceiling. Hold the position as you extend your legs until they are completely straight. Then push through your hamstrings, bend your knees, and bring your feet toward your butt. If you feel a pinch in the muscle, extend only until there is no pain.
Kickback with resistance band
Stand up and wrap a resistance band around your left foot, while holding the other end with both hands. Bend your upper body forward slightly. Press your right leg back diagonally, until it's fully extended.
Romanian Dumbbell Deadlift
Hold two dumbbells in your hands, place your feet hip-width apart, and keep your knees slightly bent. Place the dumbbells in front of your thighs, with your palms facing your body. Keeping your knees slightly bent, push your hips back as you bend at the waist and lower the weights toward the floor. Squeeze the gluteus to return to the starting position.
Romanian Single Leg Deadlift
You have this exercise in the same way as the previous one, although now while keeping your knees slightly bent, you will extend your right leg back while you bend at the waist and lower the weights towards the ground. Squeeze your glute to lift yourself up. It is much more complicated, since you need to hold the balance. So don't insist on taking too much load until you master the movement.
good morning with dumbbell
My favorite!
You can do this by carrying a barbell or sandbag from the upper back. But I am aware that it can be annoying and end up hurting your neck. Therefore, I teach you the version with dumbbells or kettlebell. Separate your feet shoulder width apart. Hold two dumbbells in your hands and rotate your shoulders so that your arms are behind you. Keeping your knees slightly bent and your torso straight, slowly bend at the hips until your upper body is parallel to the ground. Hold on for a moment and go up.